CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 60s Row @ increasing intensity 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Mobility B1. T-spine extension on wall 6 x 10 sec stretch, breathe heavily while holding the stretch https://www.youtube.com/watch?v=Lr0jrKKkQ2M B2. PNF Pigeon......
27 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General “Tubthumping” Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear “I get knocked down” you lay down on the floor. When you......
26 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2-3 rounds 30-50 Single/Double-unders 10 Air / Front squats @ empty bar 5 Plank to downward dog B. Specific Drills: Focus on third pull for clean and dip + Drive for jerk SPLIT Jerk: –......
25 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 200m jog 4/4 Windmill @ light or moderate DB 8/8 Unilateral Band lat stretch + pull down 12 Air squats B. Specific Drills: Focus on Timing of second pull – Snatch Lift offs......
24 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 3 Shuttle runs 25’ Walking lunges 25’ Inchworm 25’ Duck walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 sets 25’/25’ Banded monster walks......
23 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General Wall ball Partner warmup – Chest toss – Lateral toss – Wall ball toss B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec https://youtu.be/hTNIJLT3_us C. Specific Drills: Focus on maintaining......
22 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General Amrap 5 minutes Row 8/6 Cals 6 Samson stretch lunges 6 Band Y pull + Band OHS B. Gymnastics Specific Practice box kipping or circle drills 5 mins: https://youtu.be/iKnI2StFvss https://youtu.be/HI6EcmPDV7A https://youtu.be/mn-kqa68LXk C. Metcon Specific 2......
21 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 400m Run @ easy B. Mobility B1. Front rack stretch 60 seconds Inhale contract Exhale relax & stretch https://www.youtube.com/watch?v=vEcXOdAYOHE B2. Quadruped calf pedals 60 seconds https://youtu.be/Ohyf69vbHbA C. Specific 2 sets 200m run @ medium pace......
20 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 rounds 30sec Row or Bike @increasing intensity 30 sec jump rope 10 Banded Good mornings 10 Hollow rocks B. Mobility 2 x 10 PVC shoulder dislocates C. Specific Ring muscle up pull downs +......
18 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 200-400m jog 10 Rotating scorpions 10 World greatest stretch https://www.youtube.com/watch?v=-CiWQ2IvY34 10 Bent over Rows, Snatch grip B. Hang snatch drills Hang snatch Deadlift + Hang snatch high pull 3 x 3+3 C. Specific (metcon) 5......
17 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 3mins Row or Bike @increasing intensity on each min 10 Empty Bar thrusters B1. Specific Jerk – 3 Split Stance Jerk press – 3 Tall Jerk, Forehead height* – 3 Tempo Split Jerk * Heels......
16 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 60 seconds Machine/jog @Low intensity 10 Rotating scorpions 10 Muscle snatch 10 btn Snatch push press B. Snatch Activation 3 Snatch deadlift 3 Tall snatch high pull 3 Tall muscle snatch 3 Overhead squat 3......
14 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 400m Run 250’ shuttle run (25’) 50’ lunge + twist 7 Push-up to downward dog 7 Pause ring rows B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching......
13 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee......
12 August, 2023CrossFit Metric – CrossFit View Public Whiteboard Warm-up A. General 2 sets 10 Glute Bridges 20 sec. Glute Bridge Hold 10 Reverse Snow Angels 5 Push Up to Toe Touch 10 Ground to OH 5 Paused Plate Squats Weightlifting Back Squat (7 x 1 @90%+......
11 August, 2023